So today, I thought it would be fun to re-share my best distance running tips for beginners. While running seems simple in theory, there are a few things that will make it feel easier and more enjoyable. Let’s dive in!

10 Distance running tips for beginners

1. Find a shoe that works for you

Shopping for running shoes can be so overwhelming. There are so many brands, so many shoe models, and they all cost a LOT of money. While it seems complicated, it doesn’t have to be. I recommend going to a running store in person and having them fit you. They will run through a few tests: watch you walk, jog, measure your foot, sometimes they’ll scan it too, etc. And from there, they’ll show you options that should work best for your foot.

Don’t order a shoe online just because it looks cool. The right shoe makes ALL the difference in a comfortable distance run. Good running shoes prevent knee pain, blisters, support your ankles, and will make your legs feel STRONG. Your socks matter too!

2. Rise and shine at a consistent time

Consistency is the key to developing a healthy running habit and working up to more miles. Pick a time that works best for you and then stick with it. If you hate waking up early, try running at lunch or after work. The best time is whatever you’ll do consistently. While I’m a big proponent of morning runs for a few reason (it’s linked to deeper sleep, reducing daily stress, and a speedy metabolism), I know waking up early can be challenging, so here are a few tips for waking up early to run.

3. Run with friends

Aside from the health benefits, one of the best parts of distance running is the community. It’s hard not to bond with the people who are running lots of miles with you. Some of my best friends have been made through running. There’s nothing that makes miles go by faster than great company. Not only that, but group running helps you keep your pace so you don’t run too hard for too long.

If you aren’t sure how to make running friends, reach out to your local running store. There’s a good chance they will have running groups you can join, or they’ll be able to point you in the right direction.

4. Build some base mileage

One of the biggest mistakes I see new runners make is running too fast (or too far) too soon. You want to build some base milage before you attempt longer runs. The easiest way to do this to follow a training plan. Don’t go from zero to 45 miles per week. Instead, start with whatever seems manageable to you. Adding distance is MUCH easier when you have a consistence base!

Never run before? That’s ok too. Start by alternating running with walking, and build some miles using a run-walk method. This gives your body time to adapt to the new stress of running without getting injured by jumping in to running too much too quickly. And over time, you’ll find that you can increase the ratio of running minutes to walking, and your mileage will climb. You can become a running from any fitness level, I promise.

5. Take it easy

Repeat after me: easy days are for easy running.

One of the most impactful things I learned when I hired a running coach to help me train for the Boston Marathon was that I was running too fast on my recovery days. I had no energy left for my harder workouts, and I was burning myself out. Easy runs are for EASY running. So how to you gauge easy running? Talk to somebody. Your “conversation pace” is the speed at which you can comfortably chat without wheezing. Easy running and recovery runs should comprise the bulk of your weekly mileage, especially as you start to acclimate to distance running, since over-doing it can lead to a host of running injuries.

6. Lean into the long run

As you get into more distance running, keep in mind that usually around 30% off your weekly running should come from ONE distance run. So for a 40 mile week, one 12-miler is a good idea. If milage feels overwhelming, think of it in terms of minutes. If your regular runs are 45 minutes, aim for one 65 minute run a week. It’s normal for a long run to seem really daunting, but keep in mind that you are going for distance, NOT speed. Focus on a pace that feels sustainable! And if you need to stop and walk after a few miles, do it. Then start your run back up!

7. Add strides to the end of your runs

Strides may look silly to someone who doesn’t understand the benefits. After a long run, you may think, “Why would I sprint back and forth 5 times after I just ran 10 miles?”

Strides are super beneficial for recovery because they increase blood circulation to your muscles and break up the lactic acid build-up in your legs. They also help you add some speed work into your training (remember, you aren’t focusing much on speed during a long run) since they engage fast-twitch muscle fibers.

Strides are short sprints (like 20 seconds-ish) where you’re focused primarily on perfect form. It’s recommended to do a few strides with recovery in between. Start by doing 4 sets of strides after a long run, then gradually work your way up to 6 or 8.

8. Hydrate on the go

Hydration is crucial. We all know that, but it’s especially important as a runner since running means sweating. The easiest way to ensure you’re drinking enough water is to carry water on your runs. I like this hand-held water bottle since it’s made for running and sits comfortably in your hand with a strap, and it has a little pocket for your key, a GU gel, or whatever else you may want to carry with you.

I also drink electrolytes before, during, and after my runs. LMNT is my favorite brand of electrolytes and I have a full LMNT review here with details on which flavors I like best, how often I drink them, and a link for a free sample pack.

I carry a large water bottle around with me everywhere throughout my day I go so I am constantly hydrating. Make sure you’re also eating before and after your runs. A combo of protein + carbohydrates are great post-run nutrition guidelines

9. Rest and Recover

Believe it or not, most of the improvement you make in running doesn’t set in during the actual running – it comes from recovery. Sleep is one of the most important parts of any training plan, especially as you run longer distances.

While you sleep, your body actually starts to repair the micro tears in your muscle fibers and strengthens them in the process. Not only does this help reduce your risk of injury, but it also allows you to feel strong when you run again. A common mistake is to not take full days off of running. It may sound counterintuitive, but running less (in terms of days) can actually make you a better runner.

10. Enjoy it!

At the end of the day, running should be fun. That doesn’t mean there won’t be workouts that suck or runs where your legs feel like concrete. But ultimately, the goal is to fall in love with running, because nobody should spend that much effort being miserable. If you need motivation tips, this post should help.

So my final piece of advice is this: find whatever aspect of running brings you joy, whether it’s the community, faster times, longer distance, or simply staying fit, focus on that.

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Whether you run in the morning because your work, family or other obligation necessitates it or because you simply love it, morning runs work well for many people. Or maybe you run at night — after work, after the kids are down, or after dinner out with friends. In the winter months, there’s a good chance you’ll be left running in the dark, especially during the winter months with limited daylight hours.  (I’m no help with staying up late – I like an early bedtime, but I can help you wake up early!).

While I enjoy running in the dark, I definitely get nervous at times, especially if I’m running solo.  While it’s usually safer to run in the daylight hours, there are a few things I’ve learned about running in the dark to make it safer and more comfortable. I’ve also found some running gear that helps as well.

Let’s jump right in!

How to Run in the Dark Safely

Safety encompasses a number of aspects (cars, route, people), so it’s important to evaluate the risk factors where you run and implement appropriate precautions. While it’s probably impossible to implement all these of tips for each run, implementing a few of these will help you stay safe while running in the dark.

Choose a well-lit route

If you don’t live somewhere with streetlights, drive somewhere that does, if that’s feasible. When I’m meeting friends to run in the AM, I park at one of their houses, and we start together since their neighborhoods have more light than mine. If you live in a rural area, you may be out of luck on finding well lit areas, so make sure you’re wearing enough reflective gear. I love this reflective running vest and these clip on lights. More on those below.

Choose a popular running route

I always feel safer when I park in a busier neighborhood where others are out and about. The only place I don’t typically get nervous running in the dark is a large city like New York City since there are always so many people out early! But again, I’m thoughtful about where I run and choose a popular route.

If you’re not familiar with a popular running route, check out Strava or ask a local running club or running shoe speciality store. And if you do drive to run — whether to meet friends or for a busier route — always carry your car key/fob with you rather than stashing it on or under your car.

Wear reflective clothes

This should be a no-brainer: don’t wear clothing without reflective and/or light gear. But, I’m always stunned and disappointed at the number of runners I see running in the dark — and sometimes even in dark clothing — without any reflective gear or lights. Being well lit help protect you from passing cars and enough light could even deter an attacker.

My favorite reflective vest is incredibly lightweight and VERY visible. I wear it every single time I run or even walk in the dark. It’s weatherproof and doesn’t bounce around while I run. I hardly notice it while I run, but I am definitely noticed by every car. You can also get little clip lights for your shoe laces that are reflective. My go-to running leggings, Lululemon Fast and Free tights, have reflective material on them too.

Bring your cell phone

I don’t really like carrying my phone while I run, but I ALWAYS carry it when I’m running solo, especially when running in the dark. Always. I’ve taken a few spills on runs in the past, and I was so grateful I had my husband one call away. He came and picked me up so that I didn’t have run with a torn up knee. Clumsiness aside, I’ve often pulled out my phone and called him when I got a weird vibe and just felt nervous mid-run, whether it was a gut feeling, a person’s behavior, or a car following too closely that made me uncomfortable.

If you hate holding your phone in your hand, try this running belt. It’s adjustable and fits my large iPhone. It even worked well running through pregnancy. My go-to running shorts (the best Amazon find ever) and Fast and Free running leggings have the perfect waistband pocket to stash my phone in too.

Run with a friend or with a dog

There is safety in numbers. Like I mentioned earlier, friends are a great option for running in the dark safely. Check your local running store to see if they have running groups. Or, if you can run with a dog, that’s a great option too. Maizey ran with me for 7 years before she decided she preferred walking more than running. Plus, running with someone else — including an eager pup — helps with running motivation and can make you a better runner!

Use a tracking feature

Garmin watches and Strava have live tracking features so your emergency contact can see where you are mid-run. You can also turn on Find My Friends if you’re an iPhone user. There are running apps that do the same thing and will notify your designated contact(s) if you stop moving for a certain amount of time. RoadID is the one I use most, but there are multiple options. One thing to note about Strava, however, is that people can see your route. So, if you run around the same time and on the same route, I suggest you keep it private. This goes for whether you run in the daylight or dark – don’t make it easy for people to know where you are!

I recently learned about She’s Birdie, and I ordered one right away. Birdie+ is a bluetooth enabled personal safety alarm that you connect to the Birdie+ app. All you have to do is click a button to activate things like instant, 24/7 access to a live support rep, it will send you a fake “excuse-to-leave” call, and will share your location with emergency contacts. Pulling the pin activates its loud siren you can use to deter an attacker and get the attention of everyone around you.

Carry ID

It’s not a bad idea to have physical ID on you. While you may not want to carry your license, there are ID wristbands designed for runners or you can even replace the strap of your GPS watch with an ID band. (They make them for Apple watches too.) Or, get a shoe tag. If you have multiple pairs of shoes like me, make sure you have one for each pair.

Run against traffic and make eye contact

Always run against traffic so you can easily see any approaching cars on your side of the road. Not only does this help you move further off the road if necessary, but also helps you more easily see if any vehicle is slowing down or acting suspicious. If you hear a car slow behind you, turn and look. Don’t avoid eye contact or worry about being rude. Look people in the eye — this goes for every person you pass. Let people know that you see them and are very aware of them.

Vary your running route & time

While consistency helps make habits stick, being too consistent can make you an easier target. Try not to run the same route at the same time for every run. If you have to run the same route for convenience’s sake, try to vary the time of day you run. You don’t want anyone to know exactly where you’ll be almost every day, especially when it’s dark.

If I’m running in the dark, I try to plan my start time so that part of my run has some daylight, e.g. starting in the dark but the sun is rising. Or, if I’m going at the end of the day, I try to start when it’s still light out. That way, I have some miles that aren’t in complete darkness.

Hit the treadmill, turn around, or take a day off

Listen to your gut. If you start to head out but just don’t have a good feeling about it, heed that warning. Turn around. Hit the treadmill if you have access to one. Ride the Peloton. Try a new workout app. Do some body weight strength training or foam roll instead. Take a day off. Safety is better than forcing miles when your gut is telling you not run, for no apparent reason. (Now not feeling motivated or dealing with injuries is another thing!)

DON’T Listen to music

Wearing headphones will distract you from your surroundings, so I don’t recommend it. If you do listen to music, do so very carefully. Keep the volume really low, only use one earbud or use AfterShokz headphones so you can still hear your surroundings. I love listening to music when I run and use my AfterShokz for running, but if I’m running in the dark (or in an unfamiliar area), I NEVER wear them.

DON’T run in an unfamiliar neighborhood

When you want to venture out to a new area, take a friend with you and explore it during the day first. And don’t stop on the side of the road if you don’t know where you are. Keep going and find a safe, well-lit spot to stop if you need to call someone or check directions. (Because you brought your phone, right?)

DON’T forget to tell someone where you are going

Always let someone know what your route is and when you plan to be back.

DON’T put mace in an inaccessible place

Bring mace if it makes you feel comfortable, but don’t put it in a spot that’s hard to grab quickly. Mace can be a deterrent but only if you can get it almost immediately. If you go the mace route, consider one that straps to your hand. Another option is a personal safety alarm that lets out a piercing noise when activated. I have a She’s Birdie alarm on my keychain and it’d be easy to hold while you run.

Running should be enjoyable (it’s why we do it right?), but always be vigilant and take a few precautions.

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I actually really love the cold weather. The air is so refreshing, and I think it helps de-puff my eyes when I don’t sleep well. That and good eye cream. Even though I’m not running often right now (I’m weeks away from having our second baby!), I wanted to re-share this blog post since I know it can be helpful to hear what other runners wear when temperatures start to drop.

I used to over-dress almost every single run, but after a few years of trial and error, I got a pretty good routine down for cold weather runs.

It’s not just people in my life who ask me about winter running–one of the most googled questions for runners is what to wear for running in the cold! Dressing the right way will make or break your run, and when you’re mixing freezing temps with sweat, you have to be careful. I’ve been running for over 20 years, and I’ve raced in some pretty tricky conditions (ahem, the 2018 Boston Marathon).

Today I’m sharing what exactly I wear for running in the cold Let’s jump in.

What to wear running in the cold

Below are the general guidelines I use when getting dressed for cold weather runs. Some factors will change what I decide to wear on cold days, including rain, wind chill, “feels like” temperatures, the type of run I’m doing and just how I’m feeling (some days I like to be warmer than others!). The right gear makes ALL the difference!

Types of layers:

Base layers are typically thinner and fit close to the body to help keep in warmth. For cold runs, I wear a long sleeve like this Rest Less Pullover Top from Lululemon. When it starts to warm up, I’ll wear a short sleeve shirt or tank with a layer on top (usually the same top as above, the Rest Less Pullover), and then I’ll have the option to shed a layer.

A mid-weight layer is usually a thicker material, usually looser so it can layer more easily and oftentimes has weather proofing materials (e.g. water resistant). You can think of a 1/4 zip as a good mid layer. My favorite 1/4 zip is the Momentum Zip up from Athleta.

A running jacket or vest doesn’t necessarily have to be heavy to be warm (this lightweight Patagonia option is amazing), and a zipper (or even half zip) is nice since it’s easier to get on over two layers and unzip if you get a little too warm. My very favorite cold weather layer is the Down For It All vest from Lululemon, and if it’s REALLY cold, I love the Cross Chill Jacket (also from Lululemon).

When I’m on the fence, I always take running gloves (pro tip: get a bright colored pair like the Fast and Free Fleece Running Gloves from Lululemon so you don’t loose them) and an ear band since they’re easy to take off and carry if I get too hot. I need a new one and I’m considering the Fast and Free Fleece Running Ear Warmer from Lululemon. It’s AWFUL when your fingers or ears are too cold and I don’t have anything to cover them up.

When you’re buying running clothes, it’s especially important to make sure the materials are moisture wicking.

Do not wear cotton! Athletic apparel made with technical fabrics is worth the additional cost over an old t-shirt because it is made to wick away sweat from your body which helps you stay warm. And if your clothes aren’t breathable, your body heat will rise and the heat will have nowhere to go. The worse thing you can do is run in the cold in very damp clothes! Think about it – would you want to go outside when it’s 20 degrees in a wet shirt just to feel colder? No way! So make sure you buy gear that’s sweat wicking. Brands make this really clear since it’s such a selling point for runners. You can find all of my favorite sports bras for runners here on the blog, since your sports bra wicks sweat that keeps you warm and dry.

Okay, here’s what I wear for each temperature. Keep in mind that humidity and the wind will change what a temperature actually feels like and a lot of this is personal preference. It may take some trial and error. If you’re always hot on a run, a good rule of thumb is to remove a layer before you go out. If you’re usually cold, add a layer and definitely take gloves and an ear band! Just keep your body temperature at the forefront of your mind when you get dressed.

What to wear running in 40 degrees

• Capris – My favorite pair is the Fast and Free High-Rise Crop 19″ from Lululemon.

• Long-sleeved running shirt – You could get away with short sleeves here, but those first few miles will feel COLD. I love the Swiftly Long Sleeve tee.

• Vest – My #1 favorite (and I’m passionate about this) is the Down For It All vest from Lululemon. I have a full blog post review on the vest too.

• Ear band – I’m planning to order this ear warmer from Lululemon.

• Gloves – You can get these from anywhere, but a nice pair like these fleece lined gloves from Lululemon are great for still being able to use your phone! And super warm.

• Sunglasses if it’s sunny (and sunscreen since sun protection is not limited to the summer!) – The best running sunglasses ever are by Goodr.

What to wear running in 30 degrees

• Tights – I wear the Fast and Free High-Rise Tight 25″ for running (the length is great on me, and I’m 5’1″ for reference).

• Long-sleeved base layer – I go for the Swiftly Tech Long-Sleeve Shirt 2.0 more often than not.

• Heavier mid-weight layer or a warmer vest – The Momentum Zip Up is my favorite mid-weight layer or I’ll wear the Down For It All vest.

• Beanie – This Run for It All Beanie has a ponytail holder hole!

• Gloves – This pair of fleece lined gloves are my favorite.

Items to wear running in 20 degrees

• Tights – (sometimes I’ll layer Fast and Free Lululemon leggings over capris, or I’ll wear a pair of fleece-lined tights). If I’m wearing fleece lined tights, they’re still the Lululemon Fast and Free (fleece version!)

• Long-sleeved base layer – I prefer the Swiftly Long Sleeve Top.

• Heavier midweight layer or vest – Usually the Momentum Zip Up or the Down For It All vest.

• Running Jacket – Either the Patagonia Houdini Jacket for a lightweight option, or I wear the Cross Chill Jacket for a warmer option.

• Beanie – If you’re a girl with long hair, you’ll love this Lululemon beanie with a pony tail holder hole.

• Gloves

• Neck gaiter, if my midweight layer isn’t a turtleneck – This perforated neck warmer helps reduce wetness from your breath. Gross!

Shop my Lululemon Cross Chill Jacket here

What to wear running in 10 degrees

• Fleece lined tights – Lululemon’s Fast and Free style also comes in a fleece-lined version, which is my #1 choice for a fleece lined legging.

• Long-sleeved base layer – I wear the Swiftly Long Sleeve since it’s thin enough to add more layers on top.

• Heavier midweight layer – Always my beloved Down For It All vest.

• Jacket – I need the Cross Chill Lululemon Jacket in these temps.

• Beanie

• Gloves AND mittens, or very heavy gloves – These mittens from Amazon are a great hybrid option.

• Neck warmer

A few tips for running in cold weather

Keep your core warm

Some people prefer to be colder on their legs vs. their upper body. I’d much rather have cold legs than a cold torso or arms. Figure out what works best for you and adjust accordingly.  However, a good rule of thumb is to make sure your core is dressed a bit warmer than your legs since that will help keep the rest of you warm.

Wear a vest

This Lululemon running vest is super helpful at keeping your core warm without making you feel restricted in a jacket or causing you to overheat. If you don’t have a vest, try layering a tank top under your base layer. It helps to have that extra layer on your core! I love it so much I got a similar one in another color. 

Prioritize extremities

Protect your head, ears, fingers and toes!!

A lot of heat is lost through your head, so when in doubt, wear a beanie. You can always remove it. If it’s not too cold, you could wear an ear band instead to keep just your ears warm.

I rarely get cold toes. I do wear slightly thicker socks in the winter, but I don’t buy anything special. But I know some people do get VERY cold toes so they buy extra thick socks for the winter or layer two pairs. I recommend merino wool socks if your toes are always cold. BTW, make sure you’re wearing true running socks since they help prevent blisters!

However, my fingers do get VERY cold, so cold that it makes me nervous at times! So I always take extra caution make sure they’re warm enough. Sometimes I even wear thick Gore Tex ski gloves over my thin running gloves or put hand warmers in my mittens.

Deal with ice – safely

Some people will use traction cleats, spikes or ice grips on the bottom of their shoes. YakTrax is a popular brand. I’ve personally never tried them, but I know many people love them. They just attach to the bottom of your running shoe so if you have a lot of icy days (or snow that gets compacted and becomes icy), you may want to consider this. We don’t deal with too many icy days in North Carolina, thankfully!

If you’re driving to a run on a treadmill because it’s too icy to run outside, again, please prioritize safety over getting in the miles!

A quick note about specific conditions (wind, rain, darkness):

• If it’s raining, I wear a brimmed hat and a rain jacket. And if it’s an extra cold rain, sometimes I wear a fleece earband over the hat, which is extra sexy. I actually love running in the rain!

• If it’s windy, sometimes I’ll layer that rain jacket on top of whatever else I’m wearing; it adds a little warmth and it really helps cut the wind. Sometimes I’ll go for a windbreaker jacket or something wind resistant.

• If it’s dark or dusk, I always wear my light-up reflective vest. I’ve tried many over the 20+ years I’ve been running and this Tracer 360 vest provides the most visibility and is the most comfortable.

Below are some great options for the different layers you’ll need for cold weather running. I linked my favorite running gear underneath the scrolling images, where available. So the great thing about nice gear is that it lasts forever. The bad thing is that I can’t always find the exact one online for you (like that turtleneck I’m wearing in the above picture, which is from Lululemon last year!)

Leggings + Capris

My personal favorite winter running leggings are the Lululemon Fast & Free leggings but if it’s colder than 15 degrees, I usually need something warmer! Which leads me to fleece-lined running leggings …

Fleece Lined Running Tights / Thermal Options

I’ve also been known to layer looser running pants over leggings!

Long Sleeve Shirts (Base Layers)

Vests & Jackets

Accessories (gloves, mittens, earbands, beanie, reflective gear)

What’s your approach to dressing for cold weather runs?

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Even for me, someone who absolutely loves running and has loved it for 20+ years, it can be hard to get out the door! Some days the actual running part of being a runner is the easy part, but getting started is the hard part. It’s ironic, but sometimes when you’re a beginning runner, it’s easier to get motivated since it’s new and you’re excited to work at it. But, after a while, you may get bored with it, get frustrated that you’re not improving as must as you want, or you may start to deal with injuries. Then, running motivation gets harder.

Maybe you’ve been running off and on for years and you’d like to be more consistent. Or maybe you used to run consistently but life, injuries, sickness or just plain burnout has broken the habit. The reason you lose motivation may change, so what you need to do to motivate yourself may change too. Today I’m sharing nine things that have helped me stay motivated to run for years in the right mindset, even when I really really don’t feel like it.

9 Ways to Motivate Yourself To Run

1. Figure out why you want to run 

Knowing the why behind any task is always helpful for getting motivated and staying focused. I run because it’s my favorite workout. Yes, I love to strength train (I used to do Crossfit consistently) and yes, I love the Peloton. But for me, nothing is quite as good as running. Even when pregnant with my first baby, I kept running (with my second, I was pretty sick for the majority so I didn’t run much)!

I also like being outside, and I really like being active in the outdoors, whether it’s running, walking or hiking in Utah, Colorado or Boone. Getting my heart rate up feels so good.

I love the meditative state that running gives me and how it helps me clear my head or think through a problem. Heck, I’ve even been known to take a post-it note to fight treadmill boredom with topics I want to think through while running! Running is one of the best ways to deal with stress and it’s one of the keys to managing my anxiety.

I also love making improvements along the way, whether it’s running faster or further. I’m very goal oriented and I love numbers (I used to work in finance) and running speaks to me on those levels too. The data side of running is part of the reason I love Strava!

So, all that to say, figure out why you want to run.

We may have the same reasons or you may have something totally different that motivates you. Is it because it helps with weight management? Or because it gives you an hour alone in your day? Or maybe it helps you de-stress, or to be a better mom or dad. Knowing why you want to run will make the snooze button a little less appealing for those early morning runs and will make you less likely to skip your workout after a long day of working, parenting or both.

Your why will also evolve over time, and your running goals will change. That’s okay. Just evolve with them and keep finding reasons you love it. Or, admit that you don’t love running and find a workout that you DO love! So right now, write down WHY you want to run and stick it on your bathroom mirror.

2. Get dressed

The simple act of putting on running clothes also works wonders for motivation! If I’m running in the early mornings, I set my clothes out the night before. If I’m doing a mid-day workout or a workout after work and don’t feel like it, I tell myself to just get dressed. Most of the time, I end up getting out the door for a run. (Comfortable and cute workout clothes or running shoes help!)

I’m a huge proponent of buying some new running gear when you’re in a training rut. Don’t use it as an excuse to go overboard, but a new pair of shorts, a hat, or even new shoes are a treat to help get me excited. If you aren’t sure what to wear, this post will help for cold weather running, and this should help for hot weather.

Along with getting something fun to wear, I like to save songs or podcasts that I’m excited about for long runs I have planned. Something fun to listen to helps me get excited about my run.

3. Use the 5 minute rule

A really good way to get out the door is to tell yourself you only have to run for five minutes. On days I don’t feel motivated to run, a long run is the last thing I want to do. But I almost always want to keep going after just five minutes.

I give myself five minutes to run, and then give myself permission to stop, but only after I’ve tried for at least five minutes that day. Knowing I have “permission” to stop makes it easier to get out the door. And, honestly, I almost never want to stop once I start. Five minutes usually turns into 30 minutes or more. But occasionally there are days that even five minutes doesn’t put me in the mood, so I turn around and head home. Or, I turn the planned run into a walk and that’s great too.

I can think of maybe ten runs that I’ve regretted (and I’ve run THOUSANDS of miles), and those runs were because I was running when I should have been resting. Recovery is so important, and if you never give your body a chance to rest, you’ll get burned out, and you’ll be on the road to injury.

Top | Leggings | Shoes

4. Make running friends

Accountability is KEY and running friends are the best accountability out there. Before having Thomas, I ran with friends a few times a week. Not only do they keep you accountable for showing up since you’re usually meeting them in person, but they make running more enjoyable and sometimes it doesn’t even feel like running. It truly boosts my spirits! When I’m with friends, running feels significantly easier. The miles fly by, and if I’m doing a speed workout, it’s easier to execute with a friend to help push me. Runners that are faster than you will also make a huge difference in your training by helping you push your pace and grow your endurance.

If you don’t have any friends who run, get in touch with your local running store. You can usually join a local running group or a running club through them. Two of my closest running partners (and friends) no longer live in Winston-Salem, but when I’m struggling with motivation, I still text them to help encourage me to get out the door. (Or to give me some good advice to take a rest day if that’s the better option!)

Bonus: you can have lots of great adventures with your running friends, near and far, with races! Kate and I were all smiles at the finish line of the 2019 Boston Marathon.

And laughed about the crazy storm before we even got to race starting line!

5. Set a goal

I am very goal oriented and usually set goals around mileage. In Strava, you can set weekly mileage goals, and I used aim for 40 miles a week. But once I got pregnant, I had to keep adjusting that goal and adjusting my running routine. By the end of my pregnancy, my goal was to run or walk 10 miles a week. Now that I’m a mom, our schedules have changed drastically. Now my goal is to listen to my body and run as many times a week as feels good. That’s close to 40 miles some weeks, but then it will be 10-20 miles a week. It just depends on the week.

Sometimes I have goals around a specific PR I’m going for. Other times I’m running just for fun or to build base mileage (like right now). And sometimes, my goal is to run with Thomas in the stroller 2-3x a week since that’s a GREAT workout. The key is to make a goal should have a tie to your why to help motivate you! A few things you might consider when setting goals are the amount of miles you want to aim for in a week, maybe X amount of days in a running streak (my mom has a SUPER impressive running streak), or a goal to finish a race.

6. Track your progress

Another good motivator is to track your progress. How you define progress may not be how I define it and the definition will likely change over the years. But find some way to measure it and then a way to reward yourself (maybe a massage or new running clothes). If you’ve never tracked your runs before, start by writing down your distance and/or time for each run and how you felt. You can even track your off-days to note how glad you were that you took a day off or how antsy you felt. Seeing how far I’ve come is great inspiration for me.

A good old fashioned paper journal or training log is a great way to track. Another great way to track your runs is Strava, an online training journal and social network. I use the paper journal to write more personal notes (e.g. my mental state around training, etc.) and Strava to track more quantitative things. Even tracking how far you went and how you felt will show you achieving your physical and mental goal which feels good. And it will give you good insight before your next run.

With both or either option, you can look back at what you’ve done to see your progress, which is very motivating!

7. Sign up for a race

There’s something to be said for having a little skin in the game. Sometimes knowing you put money down and have a finish line (literally!) makes a goal much easier to work towards. Many races have moved to virtual options, which can be a great way to start if you’ve never signed up for a race before. (Here are my tips for running virtual races!) If you’re new to racing and don’t know where to start, I’d look into a 10-k or even a half marathon if you’re a consistent runner.

I LOVE race day and it always keeps me motivated to keep training. For some, racing creates more nerves and anxiety and turns them off to running. If that’s the case for you, don’t add the extra stressor. You don’t have to race to be a runner! But I LOVE it, even in horrible race conditions like at the 2018 Boston Marathon! I save all of my sentimental race t-shirts as reminders of special runs.

8. Have a training plan

Taking the guesswork out of running is really helpful for me. When I have a training plan, I know exactly what I’ll be doing each week, and I don’t have an easy excuse to skip. I also find it helpful to switch up my terrain. If I can run on trails for at least one run per week, that always breaks up the monotony of running on pavement (and it’s good for my knees and body!).

Create a calendar for yourself or look up a training schedule. There are a LOT of options online. I also have training plans in my online running course. Or hire a run coach to get a plan created JUST for you!

9. Learn your Tendency

I found Gretchen Rubin’s book The Four Tendencies incredibly helpful in understanding what motivates different people. You can take the quiz here to figure out your tendency. Rubin explains that there are Obligers, Upholders, Rebels and Questioners. I’m a Questioner, so I won’t do something unless I can ask a lot of questions and agree that it’s a good course of action. I ask all the women I work with to take the Four Tendencies quiz and let me know their results since it helps me coach them more effectively. Heck, it even helps me in my relationship with my Rebel husband! I highly recommend reading the book or listening to the audible, but in short, here are some tricks to motivate yourself based on your type.

Upholder:

You are good at meeting expectations you set for yourself, and you are also good at meeting expectations from others. Signing up for a race with a friend and having a training plan is a great option for you to motivate yourself.

Obliger:

You often don’t meet your own expectations, but you’ll meet others expectations of you. So, join a running group (online or in person) and meet people who will expect you to show up and check in if you don’t.

Rebel:

You don’t like being told what to do by anyone, even yourself. So heck, you’re on your own. You’re only going to do what you want to do. Just kidding, well sorta. Give yourself options that you can choose from: I can run 3 days a week or I can run 2 days a week. And let yourself “choose” between the options you set.

Questioner:

You’re not going to meet expectations you set for yourself or that others have set unless you agree with the approach and have all your questions answered. So, learn as much as you can about running, so you feel confident in your approach and to solidify that running is really what you want to do.  Then, just START RUNNING. (Questioners can get stuck in the information gathering mode.)

My online course is a great resource for ALL tendencies since there are training plans (Upholder, check!), a private community to create accountability (Obligers, check!), and lessons to teach you about all things running (Questioners, check!). And Rebels can come tell the group what they don’t WANT to do and then maybe they’ll actually do it.

Bottom Line

We all struggle with motivation and that’s okay! It’s part of the process. The key is to figure out what helps you head out the door, day after day, week after week and year after year. I hope some or all of these tips help you do just that!

What motivates you to run when you just don’t feel like it?

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When I’m not focused on my pace (Tip #7!), I am able to appreciate just how much I’m sweating which is oddly satisfying. Did you know that as sweat evaporates it cools you down? Although, I do love my summer runs in Utah when I don’t finish my runs completely drenched!! I guess it’s fair to say I just love running, period.

10 Tips to Not Hate Running in the Heat

Running in the Heat

Here are a couple common questions I get from readers and followers about running during the summer months.

Is It Bad To Run In The Heat?

Running in hot weather isn’t bad. But being dumb or lazy about it can be bad. Especially when you aren’t adapted to the heat (and altitude, if your up high!). When it’s extra hot out, you sweat more, which can lead to dehydration faster. And dehydration can go very bad very quickly. You need to carry fluids (see tip #1!). There are some important things to consider when you’re ready to run in the heat, which I share more about below.

How does heat affect running?

Heat and/or humidity, simply put, make running harder. Both elements tax the body and, combined, they especially tax the body, increasing your heart rate more quickly.

That means your heart is beating harder for the same pace you’d run in cooler temps. And that means your run will feel harder and/or you won’t be able to hit your normal paces. Tommy quickly learned a few years ago in February when we visited Palm Beach, Florida, right after he took up running. (Later that summer he ran his first half marathon!)

Here’s everything I employ when running in the summer to stay safe and a little more sane!

1. Bring Water 

I drink 16 oz of ice water with LMNT (for electrolytes) before I run and I carry water on my run, even for distances I normally wouldn’t. In the cooler months, I rarely carry water with me on runs shorter than six miles. But in the heat, I always run with water or LMNT. In general, if it’s hot, you’ll want something with electrolytes rather than just plain water since sports drinks are designed to help keep you hydrated better than water alone. Headache, dizziness, nausea and lightheadedness can be common if you aren’t careful to hydrate and eat something.

In hot temps, you will dehydrate more quickly and will need to rehydrate along the way. This is the water bottle I carry – the hand strap is makes it very comfortable to bring along, and it hold 18 ounces. I keep my water bottle in the fridge so it’s cold when I head out since cold water (vs. room temperature) helps keep your core temperature low. (You could also soaking your hat at the start of your run to help you stay cool.) If you can stop by a water fountain on your runs, that’s great too.

Remember if you aren’t sweating when it’s very hot and/or humid, that’s a symptom or sign you are dehydrated. While you may not be dripping in sweat (especially if you live in a dry climate), pay attention to areas where you can confirm that you are actually sweating (e.g. hairline, waistband, bra straps). Sweating is crucial to keep you cool; when sweat evaporates from skin, it also helps remove some body heat. And if that process isn’t happening because you’re dehydrated, you’ll overheat more easily, and you may end up in a scenario where you need emergency medical assistance. You can actually learn how to calculate your sweat rate, if you think that might be helpful (it looks complicated to me, ha!).

2. Be sure you are well fueled

Aside from being hydrated, make sure you’re fueled before you head out. Remember, all runs will feel harder in the heat so you’ll want to make sure you aren’t running on empty.

In the summer, I like a couple dates or a banana with peanut butter. Giddy Up Bites from Run Fast Eat Slow are great too – I keep them in the freezer. Cold food, cold water, happy me. Making sure you’re well-fueled is also a key to avoid muscle cramps, heat cramps, and heat exhaustion which are common in extreme heat. These are my favorite things to eat before a run.

3. Wear light, wicking clothing

Wear something lightweight, breathable and sweat-wicking (light colored helps too). I wear a visor most days to keep the sun off my face. A visor — rather than a hat — ensures heat can escape my head. I also try to stick to my rotation of breathable tanks.

If I’m going for sunglasses, they’re always Goodr sunglasses since they don’t slip down my face even on my sweatiest days and the price can’t be beat.

And please, for the love of all that is good and wise, don’t wear cotton, especially if you live in a humid environment. Cotton fabric will trap the heat escaping from your body, hold onto your sweat and moisture, and make you hotter. If you’re careless, you could suffer a heat stroke. Be wise about what you’re wearing!

4. Wear sunscreen 

After having three friends in their late 20s get melanoma, I take SPF seriously. I apply sunscreen before any run where I’ll be in the sun for any amount of time, even in the morning. I like Beautycounter Mineral Sunscreen. It doesn’t leave that crazy white cast that some zinc-based sunscreens do, it’s sweat proof and safe (for our bodies and for the reef) so it’s a win all around. Even if your run is in the shade on a trail, wear SPF.

5. Plan a shady route, or run in the off hours 

One of the best things you can do is run in the off hours — early in the morning or later in the evening, especially for long runs. The sun will be much more intense from 11am-3pm and oftentimes, 5-6pm can be the hottest time of day. If you can get out early in the morning or wait until a little later in the evening, it’ll help a lot. You can check your weather app for the heat index and plan your run accordingly.

When I was doing two-a-days while training for the Boston Marathon, I had my second easy run in the evenings and it quickly became a favorite way to unwind after a long day.

6. Start much slower than normal and expect to run slower throughout your run

In the winter, you start slowly to allow your body extra time to warm up in cooler temperatures. And in the summer, you want to start slowly so your body temp and heart rate don’t spike as early on in your run. That will help your run feel a little better for a little longer.

A good rule of thumb is that your pace will be about 20-30 seconds slower than your “normal” pace. But some days, you may run 90 seconds slower. Or more. It’s ALL OKAY. Just slow down. It’s not a big deal. I promise. If it helps, brag on Strava about how much slower you can run when it’s hot – make that your claim to running fame.

And remember that EVERYONE is slower in the heat. It’s science. It’s not just you. This calculator is handy to see how the conditions will impact you on any given day. And the Dark Sky app will show you what time of day the Dew Point is the lowest. (Side note: It’s one of the few apps I’ve paid for because it’s super handy when planning runs around wind, rain, temps, everything. I find it’s more accurate than the iPhone weather app.)

7. Run by effort & take walk breaks

Run by effort, not your typical pace in high temperatures. If you have an easy day, run a pace that allows you to say complete sentences. If you have a workout, either adjust your interval/tempo pace or run the effort you should be feeling for the particular intervals. Don’t let a training plan override common sense.

And don’t be too uptight or stubborn to take walk breaks. I often take walk breaks during summer runs. It’s usually only 30-60 seconds but it helps a lot to have a little breather.

If you’re not feeling strong, SLOW DOWN! And if you feel dizzy or lightheaded, STOP RUNNING IMMEDIATELY. Take the heat seriously. If you’re not feeling better after slowing down and drinking some water, seek medical attention.

8. Run with someone — or tell someone your plans

If you can find a running buddy, it really makes the most miserable conditions a bit more tolerable!

If you don’t have anyone to run with, make sure you let someone know when you’re running and when you plan to be back. This is a good habit for all your runs – not just hot ones. I always let my husband know my running plans, including when I’m leaving, roughly how long I plan to run and the route I’m taking.

9. Pour Water ON your body, not just in it

The goal with this is to keep your core body temperature down as much as possible. If you ever watch elite runners during a race, you will likely see this. I pour it on my head and down the back of my neck. It might seem intense or silly, but it seriously helps! Some people swear by putting cold water on their wrists.

I employed this strategy during the 2019 Boston Marathon and it’s part of the reason I felt strong the entire race, even as temps rose.

10. Listen to your body

Bottom line – be smart. Your life doesn’t depend on hitting a certain pace or distance. But it can be life threatening if you don’t pay attention when your body is screaming at you. There will always be another run.

What’s your best advice for hot runs? Any gear you swear by?

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Whether you’re new to running or have been logging miles for a while, there is always something you can focus on with running, whether it’s running faster, running longer or training for a race. The key to a lifelong love of running is to enjoy the process as much as results.

How do you focus on the process?

• Focus on base building (building speed over time is a huge part of this).
• Improve your endurance and run longer. Speed AND endurance are super important.
• Focus on recovery
• Try out a new running app to help you train and stay motivated.
• Listen to a new playlist.
• Remember why you started running and why you love it.
• Run technology-free, run easy, run hard, run short, run long.

You get the point: the options to mix up your running and still enjoy it are endless. Before we dive all the way into this post, if you’re interested in a much more in depth running course, join The Rookie Runner Program! It’s my online course and training program for people who are ready to make running a consistent habit in their life and feel better physically, emotionally and mentally.

How to run faster: 7 ways to increase your running speed

Okay, let’s get into some tips to run faster. Let me share a little bit about my running experience, and how I increased my running speed over the years.

My running journey and race times

The first ever race I ever ran was the Moab Half Marathon in 2005, which I ran in 1 hour, 57 minutes.

My next race was a Ragnar Relay and then a 5K, which I ran in 25:56.

When I ran my first marathon in 2009, took me 4 hours, 6 minutes.

Now 16 years after my first race and 50+ races later, my current PRs are:

• 1:30:38 half marathon (I shared my race recap here)
• 3:17:50 marathon (at the 2019 Boston Marathon)
• 20:12.9 5K

That means, I’ve cut the following time off my races:

• 27 minutes in the half
• 49 minutes in the marathon
• 5+ minutes in the 5K

I wrote in my journal when I was 20 that I wanted to qualify for the Boston Marathon but never remotely believed I actually could, and I’ve since run it twice. I’ve placed in my age group at multiple races, won a couple in the women’s division and even outright won a race once, beating all the men. (Gotta love small races! )

Remember, speed is ALL relative. My times may look slow to some yet impossible to others. And remember that people feel the same way about YOUR running speed, regardless of what it is.

I wouldn’t say I was born naturally fast. When I started running around age 14, my training runs were in the 10-11 minute mile range and it wasn’t until I was about 25 that I started to focus on running faster. Over the last 10+ years, I’ve worked very hard to improve my race times, followed many training plans and even hired my first running coach one year which led to a huge PR in the marathon (at Boston, no less, a notoriously hard course).

How to run faster

I often get asked by new and seasoned runners, “How can I increase my running speed?” There isn’t one thing you can do to run faster but rather it takes a combinations of things.

The best answer I have is to keep putting in the work consistently, for years.

It’s not completely unreasonable to expect some improvements in speed right away, especially if you’re a new runner. But it’s also not reasonable to expect huge improvements after just a couple months.

Huge improvements in running speed take years to discover. And what’s especially exciting about that is that you really don’t know how much faster you’ll get over time. If you cut 15 seconds per mile off in your first 3 months of running, that’s awesome. But you may end up cutting 2 minutes off per mile after years of work. There is so much untapped potential when you’re new since you just don’t really know your body yet. And again, this is where focusing on the process is so important because that’s where the real work — and results — happen.

Learning to love the process and identifying progress in training will help you enjoy race day even more, regardless of whether you meet your goal or not. I always think of race day as a celebration of my work. Yes, I set race day goals but the majority of joy that running gives me comes from the day to day miles and workouts, not solely a finish line.

And yes, at some point, you’ll eventually slow down. But more and more runners are continuing to tap into faster speeds later in life, both in the recreational and elite runner populations.

So, let’s dive into some ways to help you run faster.

First, evaluate your training.

So what if you’ve been running for years and don’t feel like you’re getting faster? I would ask you to evaluate a few things:

1. Do you run only steady pace miles?
2. Are all your speed workouts the same distance and pace?
3. How hard do you really push in your workouts?
4. Do you prioritize recovery? How many hours do you sleep each night?
5. What does your diet look like? What about alcohol intake?
6. Are you comfortable with being uncomfortable?
7. Are you consistent day after day, week after week, month after month, and year after year? Do you take large chunks of time off from running?

Go through that list, honestly answer each and evaluate it. Yes, there will be periods where an injury or life causes a setback or limits your training. Factor that into your goals as well. But a long, healthy running career is consistent, even through life’s inconsistencies.

Sometimes consistency is being really diligent with PT to recover from an injury. Other times, it’s recognizing that you’re in a period of life where it’s not reasonable to put in consistent training and manage your own expectations.

Okay, now keeping the answers to those questions above in mind, here are seven tips to improve on each point.

7 tips to run faster

1. Do you run only steady pace miles? –> Do interval training

You won’t get faster if you don’t practice running faster and really push yourself (more on that in #3). I first started running intervals on the treadmill mostly because I kept getting bored on the treadmill. And then I noticed how much my “fast” speed on the treadmill started improving and it motivated me to keep pushing the pace.

I didn’t do anything formal in the beginning: just warmed up for about a mile and then started alternating between running fast for 30-60 seconds and running a slower pace for 30-90 seconds. I also tried I increase my speed one notch with each fast interval. My faster pace was anywhere from 5:45 – 6:30 min/mile and recovery around 8:30-8:45 min/mile.

Fartleks and strides are another way to break up steady running pace without doing formal intervals. Adding in fartleks mid-run or strides at the end of your runs a few times a week will improve your running form (even your posture!). Good form will also improve your running economy, which will also help with speed. Fartleks simply means “speed play,” where you vary your pace throughout the run, and strides are 4-6 bursts of fast running for about 100 meters.

This post explains more of the benefits of sprinting.

If you’re not familiar with “fartleks”, “strides” or other running terms, you’ll find the Running Dictionary in my running course helpful.

2. Are all your speed workouts the same distance and pace? –> Vary your workouts

Now my speed training is much more structured and much more specific for whatever goal race is next on the calendar. I may do some short intervals, tempo runs, long runs with pace changes. Lots of variety creates different stimulus, which drives change and improvement.

Your workouts – both in distance and pace – should be tailored to your goals. If you’re trying to break your 5K PR, that will look dramatically different than a marathon training plan. A good training plan should incorporate speed workouts specific to your race distance. And once you’re more experienced, putting in more miles each week, including some longer distances, will benefit you a lot to improve your base fitness.

And don’t forget about strength workouts. Increasing strength in both your upper body and lower body will make you a more efficient and more powerful runner, which translates to speed. I really like the Strength for Runners workouts in the Peloton app.

Practice perfecting your workout schedule to include a variety of workouts, easy runs, strength training, and rest. Changing up your running routine will help you in more ways than one!

3. How hard do you really push? –> Run with runners who are faster than you. 

I never really set out to improve my running speed or race times. It was fun when it happened, but when I started seeing big improvements in pace and race times was when I started running with people much faster than me.

And yes, a lot of the time, it sucked running with them. I was frustrated that their “easy” pace was killer for me and embarrassed when I had to ask them to slow down or just go on without me.

But my ego is such that I worked my butt off to keep up as best I could and, eventually, my easy pace re-calibrated. My easy pace used to be a 9:30 – 11:00 min/mile and now my easy pace for longer runs is around 8:15-8:45 min/mile. (If I’m marathon training, my recovery runs will still tip into 9 and 10 minute miles.)

4. How well do you recover? –>  Stop getting injured

If you are constantly battling an injury, it’s going to be hard to push yourself while running. And if you can’t push yourself, it’ll be hard to make improvements. While I still struggle with injuries from time to time (a torn posterior tibial tendon most recently), I’ve learned to address aches/pains from overuse injuries sooner than later.

To help with injury prevention, I try to be proactive and somewhat regular with yoga or cross training, dry needling, chiropractic adjustments, strength training (particularly core and hip work, with focus on some upper body muscles too!), and massage. If you aren’t doing strength training weekly, I highly recommend it. It’s beneficial for all runners, but especially runners who are trying to get faster. Strengthening your leg muscles (glutes, hamstrings, core muscles, etc) will make you stronger AND faster. I have a friend with an amazing runner’s core program, which I highly recommend since core strength is so important as a runner. Tack a small amount of strength work (a few squats, lunges, heel calf raises, and plank holds) onto the end of your run if you have time. This is a great way to work on your stability.

Double check that your shoes aren’t too old, since this can lead to a multitude of injuries, especially in your feet and knees. If you need to get a new pair of shoes, do it. It will be cheaper than having to see a physical therapist ;).  I try to make my running shoes last as long as possible with these tips, but when I know it’s time for a new pair, I don’t hesitate. Read more tips for how I keep injuries at bay here. And read how to come back from a running injury here.

And don’t forget to prioritize sleep.

Runners need 7-9 hours per night. More and more research is showing that sleep is the MOST important recovery tool out there. And make sure your easy days are TRULY easy. Keeping an eye on your heart rate is a good way to do this. Aim for 65-70% of your max heart rate. You can also run with a slower friend and talk the whole time to keep your slow runs slow. Conversational pace is a good gauge for an easy run.

And while you’re prioritizing sleep, make sure to check your nutrition out as well. As a runner, you already know how vital proper nutrition is, so be cognizant of getting enough calories in your diet. This is what I eat before a run, and here’s what I eat afterwards.

Also, do NOT try to run faster AND longer. Trying to increase your speed and your distance at the same time will significantly increase your risk of injury. Focus first on building up a solid base of mileage, with easy miles. Then ease into speed work with some short strides (4-12x of 30 second pick-ups at the end of a run followed by 30-60 seconds easy jogging or walking). Once you are running your base weekly distance for 4-6 weeks, then you can start to add in more structured speed work.

5. What does your pre and post run nutrition look like? What about alcohol intake? –> Evaluate your diet.

I used to not think much about what I ate before and after a run. I always had something, but I wasn’t very intentional about it. While I try not to obsess over food, I am very intentional with my diet to fuel my running goals — particularly right before and after a run. In order to run your best, you MUST be properly fueled. And carbs should be a large portion of your diet. Read this post for more details on the importance of carbs and how the amount you eat should change as your training increases in volume and/or intensity.

When I was training for the 2019 Boston Marathon, I had my diet analyzed by a registered dietician who specializes in sports performance. He identified that I was under-fueling. While my protein intake was adequate, I wasn’t getting enough carbs to support the mileage and high intensity I was putting in. Read what he suggested I change here.

When I’m training for a big goal, I don’t drink alcohol.

Even when I’m not in training mode, I rarely have more than 1-2 glasses a week. If I drink more than that (in terms of number of days or glasses at one time), I really feel it on my runs, and I’m significantly more tired throughout the day. So it’s just not worth it to me.

Over the years my body weight has fluctuated. But being lighter does NOT always equal faster. I set my marathon PR at one of my heaviest weights. But, the moral of the story is if you aren’t at a healthy weight — either too heavy or too thin — it may limit your potential. Find a healthy weight where you feel good and makes sense for your body type. That may mean you need to lose weight or gain weight. Being too light can also lead to injuries and more serious problems as it relates to your relationship with food.

6. Are you comfortable with being uncomfortable? –> Learn to embrace discomfort

I used to have the motto that I run because I enjoy it and if I push too hard, I won’t enjoy it. And that motto was fine for a time.

But then I wanted to get faster and that motto can’t apply when working on speed. I had to learn to deal with discomfort from pushing the pace and also know the difference between discomfort and pain. Now, I almost always prefer a workout to a steady state run.

Make sure you’re doing warm-ups before each run, since this will likely make the first few miles more comfortable. Here are 21 ways to make running easier.

Running a race will also help you learn to embrace discomfort. You’ll push yourself harder in a race than you will on a regular training run so this is especially helpful if you just don’t like pushing yourself. Plus, you’ll be energized by the running community, which helps you stay motivated and excited about running. It’s usually a very good thing to get out of your comfort zone.

And when I inevitably start to fatigue during extra hard workouts or races, here’s what helps me cope:

• visualizing how good it feels when I beat my PR
• channeling any stress I have into the discomfort
• reminding myself that it SHOULD feel hard, that the paces should NOT come easily
• repeating mantras
• counting how often my foot hits the ground – this helps me focus on my cadence, which improves running economy

My favorite training mantra is “This is what you’re here for.” For race day, I like “I trained for this feeling.” and “The faster I run, the sooner I’m done.”

7. Are you consistent? –> Recognize and celebrate improvements along the way

If you aren’t consistent, it’s going to be hard to see those big breakthroughs. Yes, rest days are important and some time off may be forced due to an injury. But if you only train in spurts, with more time off than on, you’re unlikely to make meaningful improvements in speed.

So what if you ARE consistent? It can be hard to see that you are actually working towards a big breakthrough. But it really is the day to day things built over weeks, months and years that lead to big improvements in speed.

That’s where having a long-term perspective can be helpful and where recognizing improvements along the way will help you stay motivated before those big throughs.

You may drop big chunks of time off your races in the beginning. Or your may not. You may be at the point where even 3 seconds faster is a win. Or maybe the win on any given day is remembering to stretch after every workout. You may run significantly slower in the heat but you still get out there and run in it. (Here are my tips for running in the heat.)

Part of the key to staying motivated long-term is to remember WHY you started running in the first place and celebrating along the way, not only at big breakthroughs. Again, process over outcome.

A final thought on what else has helped my speed: age + wisdom

I got older. I’ve read before that women reach their peak in running from about 28-38. It might be a coincidence since I’ve also starting training harder as I’ve gotten older, but it seems to be happening.

But more importantly, I’ve gotten wiser (most of the time) and listen to my body when it really needs more recovery or more fuel — or to be pushed a little harder.

It’s taken years of hard work but I still believe I have more speed in me. And that’s exciting. And you probably have more in you too.

What have you done to increase your speed? Which of these seven things do you think you could work on? Let me know if you have other running tips for increasing your speed in the comments below.

My Must-Have Running Gear

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Turns out, so many of my running woes the last few years were related to my pelvic floor. If you’re not familiar with this group of muscles, they form a sling-like structure located at the base of the pelvis. This area serves as a foundation for essential organs like the bladder, uterus, and rectum. The pelvic floor muscles help control bowel and bladder function, support the pelvic region, and aid sexual function.

Unfortunately, several factors like pregnancy, childbirth, aging, and injury can impact pelvic health. One condition that specifically affects the pelvic floor muscles is hypertonic pelvic floor. This can have a big effect on the physical activities you perform, especially if you’re a runner like me.

If you’ve been following along my pelvic floor journey, then you know the struggle has been real. My return to running after pregnancy was not an easy one. I had a lot of pain even just walking. Back then, it was obvious I needed to see a pelvic floor PT. But when I was 2.5 years out from birth and struggling with hamstring and hip pain while running, it didn’t cross my mind that it was still pelvic floor related.

It took getting desperate to go back to pelvic floor PT (after seeing countless other health care providers) and I’m kicking myself for not going in sooner. (I shared a bit about my new pelvic floor therapist here.)

Most people think that pelvic floor health is related to kegels to help strengthen muscles, but for many women — particularly runners — issues can be related to muscles that are too tight, aka hypertonic. (So, yes, kegels worsen the problems.)

What is Hypertonic Pelvic Floor?

Hypertonic pelvic floor occurs when your pelvic floor muscles become too tight and don’t relax as they should. It’s also commonly known as an overactive pelvic floor. This can lead to several symptoms, including pelvic pain, constipation, sexual function disorder, pain during intercourse and difficulty with bowel or bladder function. It can also cause pelvic floor muscles to overreact. This can lead to feeling like you need to go to the bathroom all the time.

Don’t worry, though; you’re not alone. Female pelvic floor disorders are common, with up to 25% of women having one or more symptoms such as urinary incontinence, pelvic organ prolapse, or genitourinary fistulae. (If you struggle with urinary incontinence, check out this post I shared on how to stop stress incontinence when running.)

To know if you have hypertonic pelvic floor, a visit to your doctor can help diagnose what is going on. This assessment will review symptoms and evaluate your pelvic floor muscles’ strength and tension. It may include a pelvic floor physical, which can sound intimidating, but getting an accurate diagnosis is essential.

I first saw a pelvic floor PT about 6 months after giving birth. The reason I went back to pelvic floor PT was that I having problems with my hamstring for months and no one could tell me what was causing it. I’d seen multiple massage therapists, two chiropractor and two sports PTs, but no one could get to the root cause. They helped manage the symptoms but the symptoms always came back shortly after treatment.

I finally saw a new pelvic floor PT with a background in orthopedics. She explained that my hamstring issue was related to my hypertonic pelvic floor which I never would have connected.

Hypertonic Pelvic Floor Causes

Let’s dive a little deeper into hypertonic pelvic floor and its possible causes. There is no definitive cause of a hypertonic pelvic floor; however, several activities can contribute to this tension.

• Strenuous exercise like running or core strengthening has been known to tighten the pelvic floor muscles, especially if you condition for long periods without allowing time for relaxation.

• Holding the bladder or bowels to avoid using public restrooms (or for any reason) can also result in tension in the affected area since the muscles must stay contracted to prevent any leakage.

• Emotional causes can also manifest as physical tension. Fear or anxiety can make muscle tightening possible with real ramifications. All of these can contribute to a higher level of muscle tightness which can easily lead to hypertonic pelvic floor.

• Chronic stress, trauma to the pelvic area, surgery, or radiation therapy in the pelvic region are some of the most common causes of hypertonic pelvic floor.

• Chronic constipation or straining during bowel movements can also lead to this condition.

I feel that it’s important to emphasize that everyone’s experience with hypertonic pelvic floor will differ, and the underlying causes can vary.

My issues very likely came from running and starting pilates about 6 months after having my son. Running and pilates are not bad, obviously, but I wasn’t balancing the work with proper recovery, stretching and muscle relaxation. I also struggled with postpartum anxiety, which no doubt contributed to the problem as well.

Hypertonic Pelvic Floor Symptoms

Symptoms of hypertonic pelvic floor can appear in various ways, and the severity of the symptoms can differ from woman to woman. Here are some signs and symptoms to look for:

Pelvic pain:

You may experience discomfort or severe pain in the pelvic area. It can feel like a dull ache, sharp pain, or pressure that comes and goes. My initial symptom was a dull ache; I felt like I had been kicked in the pubic bone… like it was bruised.

Bowel symptoms:

Hypertonic pelvic floor can lead to chronic constipation or difficulty passing stools. You may feel like you need to go, but nothing comes out, or you may have infrequent bowel movements. Also, having difficulty passing stools or experiencing pain in the rectum during bowel movements can be another sign.

Difficulty with bladder function:

You may have trouble starting or stopping urination or feel like you can’t fully empty your bladder. You may also feel like you haven’t fully emptied your bladder after going to the restroom or have a sudden intense urge to urinate that’s difficult to control. And you may wet your pants without meaning to. Even if this is something you’ve been struggling with for years (and are considering surgery), you should still see a pelvic floor PT. They can do so much to help without surgery.

Pain during sexual intercourse:

Hypertonic pelvic floor can cause pain during sexual intercourse, which can be distressing and affect your quality of life. Sexual symptoms can vary greatly, but they often include pain during or after sex and the inability to orgasm. This tension can develop slowly over time and become more pronounced with time.

Unexplained injuries:

If you have other injuries that you just can’t seem to pinpoint why they’re happening, try seeing a pelvic floor PT. The pelvic floor muscles impact how your entire body functions, even if it doesn’t seem related.

Hypertonic Pelvic Floor Treatment

When it comes to treating hypertonic pelvic floor, several options are available, depending on the severity of your condition. Treatment plans may involve a combination of medication, surgery, therapies, and exercises to help alleviate your symptoms and improve your pelvic floor health. Treatment options available for hypertonic pelvic floor may include:

Medications

Your doctor could prescribe muscle relaxants or other medications to help manage the symptoms of hypertonic pelvic floor.

Surgical Interventions

In some cases, surgery may be necessary to treat hypertonic pelvic floor. For example, some women may require surgery to repair pelvic organ prolapse, which can contribute to hypertonic pelvic floor.

Therapies

Pelvic floor physical therapy can be an effective treatment option for hypertonic pelvic floor. A physical therapist trained in pelvic health can teach you relaxation and strengthening exercises to help you manage your symptoms. (When I was newly postpartum, I used Recore Fitness online classes. Many of the exercises in that are the same ones my PT now prescribes so it’s a great option if you like having an online program to guide you through exercises at home. Ask your therapist if he/she is okay with that first though.)

Dry Needling

Dry needling can be done on areas surrounding the pelvic floor. My hip flexors were extremely tight which led to my pelvis being shifted and that pulled on other muscles. By loosening the muscles around the pelvic floor, it can allow some of the stress on the pelvic floor to relax. You can read about my experience with dry needling here.

Botox Injections

Botox injections can relax your pelvic floor muscles and alleviate symptoms. This treatment is typically reserved for cases that do not respond to other treatments.

Hypertonic Pelvic Floor Exercises

Pelvic floor exercises can be beneficial in managing overactive pelvic floor muscles. The following exercises are effective in helping relax your pelvic floor:

Diaphragmatic Breathing

This technique involves breathing deeply into your belly, which can help to relax your pelvic floor muscles. This was the very first exercise my PT gave me to do. Just 4 diaphragmatic breaths, 3x a day.

Pelvic Drops

This exercise involves standing with your feet shoulder-width apart and dropping your pelvic floor muscles as you exhale. One of my favorite pelvic floor PTs explained this as lifting and lowering a blueberry in your pelvic floor, like it’s going up and down a slow elevator.

Kegels

Kegel exercises are beneficial in strengthening your pelvic floor muscles. Whether it’s bladder incontinence, hypertonic pelvic floor (or the desire for better sex!), kegels can be your go to exercise for overall pelvic floor health.

However, performing them correctly is important, as doing them incorrectly can worsen the condition. A physical therapist trained in pelvic health can teach you how to perform Kegels correctly. They may also tell you to STOP doing kegels.

Reverse Kegels

Reverse Kegels are another exercise that can help to relax the pelvic floor muscles. They involve contracting the muscles used to push urine out instead of the ones used to stop the flow of urine.

Yoga

Certain yoga poses, such as child’s pose and happy baby, can help to release tension in the pelvic floor muscles and improve overall pelvic health.

Remember, you’re not alone in this!

These symptoms don’t typically get better on their own, so it’s crucial to recognize the signs, so that you can get help. And if you feel like you don’t know where to start with pain, discomfort or injuries, try a pelvic floor PT. It’s been the most holistic care I’ve ever received. My pelvic floor PT has helped me with pain all the way from my ankles to my neck.

By working with a team of healthcare professionals Rather than suffering through, thinking that this is just your new normal after having kids, find a good team of health care professionals so you have an action plan. You deserve to feel your best!

For more on all things running, click HERE.

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All of this to say, pilates is no joke, and I tell everyone I know that I wish I had started taking pilates classes YEARS ago. I can’t believe how strong I’ve gotten in my core. Here’s a short reel that shows you a little bit of a recent pilates class I took if you — like me — have no idea what a pilates reformer class entails.

You know what else I love about pilates? I get to take classes with my friends. Since I work from home, working out with friends is the only social hour I have some days. And since I’ve been treating it as part of my social life, I decided to wanted to invest in some workout sets that I loved (and felt cute in) since that’s also part of the experience ;).

In today’s post, I’m sharing what you’ll need to to bring and wear for your first pilates class. I’ll also share some of my favorite workout sets and places to shop for them.

Let’s get right to it!

What To Wear To a Pilates Class

Low impact sports bras

One of the main differences in pilates and running is that pilates is incredibly low impact. And I’ve loved that I can wear less constricting and supportive sports bras. As a runner with a larger bust, I was used to wearing sports bras with lots of support (like the SheFit running bras – review here), and wearing a more comfortable bra to pilates has been so nice. There’s no need to strap everything down so tight in pilates classes! That’s not to say that you can’t wear your regular running bras (I did for months when I first started!), but you may want to opt for something more comfortable that’s a little more stretchy.

Fitted tanks

Pilates classes typically call for a lot of props, so I prefer to wear a fitted top rather than a loose t-shirt so that nothing gets in my way. You don’t want loose fabric to catch on the reformer machine or props. Another reason to wear form fitting clothing is so that you can check your form in the mirror and ensure your core is engage. Most of pilates is made up of tiny movements that require very specific form and form fitting clothing will help ensure you’re doing everything correctly.

My favorite fitted tanks also act as sports bras since they’re padded. My top picks are the HeyNuts tank and this CRZ Yoga Tank.

Leggings

For the same reason as above, you’ll want to stick to fitted leggings rather than loose shorts when it comes to pilates. My favorites are the Lululemon Align leggings or this pair of VERY similar leggings from Amazon. I own and love both.

Fitted shorts

If the idea of long leggings for an indoor pilates class makes you want to jump out of your skin, stick to a fitted pair of shorts. These fitted shorts are great option, or this Amazon pair, for a more affordable option. My personal preference is leggings, but you’ll see both in class.

Socks

You may do class barefoot or your pilates studio may require that you wear wear socks with grips on the bottom. You can usually buy a pair before class as your studio, but you’ll save money buy ordering a pair from Amazon. There are lots of options, and it’s all up to personal preference. I have friends that like regular socks with grips, but I prefer the toe-less option.

Water Bottle

You WILL want one. I know everyone raves about the Stanley cups, but I have to say, this tumbler from Amazon is better. (I have both and always grab the Simple Modern one over my Stanley.) It’s lighter, slimmer and never leaks.

Where to Buy Workout Sets

Amazon

Believe it or not, I’ve become quite the Amazon workout gear fanatic. I’ve had great success with CRZ Yoga, an Amazon brand, and HeyNuts, another Amazon brand. I find that the quality of both brands is about 90% as good as Lululemon, but for a fraction of the cost.

Lululemon

I mentioned above that I love my Lululemon Align leggings. They’re extremely soft, wick sweat away, and feel a little more feminine than basic running tights. I also love how high the waist is. While I haven’t bought matching sets from Lululemon since each piece is so pricey, I feel confident that the quality would be worth every penny.

Beyond Yoga

Beyond Yoga is on my list of brands to try, since I have a friend that adores it. She specifically loves the Spacedye material. The Spacedye cropped tank does not have padding, so it’s a great option for someone with a smaller bust.

Athleta

My love for Athleta was rekindled a few years ago when I found some great running pieces there. The quality is top notch and the styles feel little more fun than Lululemon. I wear an XS in almost all Athleta clothes for reference, and I’m a 2/4 in Lululemon.

If you have other brands you like for matching sets, please share! I’d love to find some other cute options!

Bottom line

Like I mentioned at the very beginning of this post, I wish I hadn’t knocked pilates for so long. Now I can’t recommend it quick enough! If you’re local to Winston Salem, consider joining BodyMind Studio — they’re the best!

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I’ve been running for 20+ years and when I started running, I had to drive my routes (or ask my mom to drive me before I could drive myself!) to figure out how long they were. I couldn’t afford a GPS running watch – they were brand new! — and smartphones weren’t a thing. While technology can be annoying in some ways, it’s also amazing to be able to easily to track our runs!

Before smartphones, GPS watches were the easiest way to track your runs and they were HUGE. I wish I had a better picture of my first running watch. I mean, look at the size of that thing on my wrist. (Oh, and checkout the iPod, ha!)

And before I got a GPS running watch, I measured out running routes in advance by driving to see how long it was. All that to say, it’s a blessing of modern technology to have so much information about our runs recorded for us so easily. And the fact that we can see how fast we’re going while we’re actually running in real time is incredible. (I’m dating myself and sounding old, but it’s true!)

But, you don’t need a GPS running watch. Sure there are pros and cons (and you can also find more affordable fitness tracker options like FitBit), but if you aren’t ready to invest there are plenty of free to download running apps available on iPhone ios devices or your Android to track your time, distance and pace. Some even have pre-programmed routes, while other apps provide audio coaches to serve as your virtual running coach. And most allow you to share your progress on social media. Today, I’m rounding up some of the best running apps on the market for beginners so that you can start running.

The Best Running Apps For Beginners

Let’s dive in! Err, I mean, let’s get running!

The Rookie Runner Program

The Rookie Runner Program is the running course I developed specifically for beginners. It’s different from the apps below because it doesn’t track your mileage or stats, but rather it teaches you everything you need to know to become a runner and stick with it. The course isn’t free, but I do offer a free newsletter with weekly running tips. Join that here.

Most running apps – free or paid —  only show you your time, pace and distance. But there is SO much more to running. In the Rookie Runner Program, you’ll learn what type of shoes to buy, how to warm up, what to eat beforehand, what to eat after a run, what stretches to do, how to run faster (besides being chased by Zombie’s ;)), how to choose a training plan and more. You can even listen to lessons while you’re running and access training plans for 5Ks, 10K and half marathons that I wrote. And I love that it’s all set up so that’ll get a new video sent to you daily, but you can also access them all anytime. Join the Rookie Runner Program here.

The real benefit of this course is the joy, stress relief, and healthy lifestyle it will bring to your life. Becoming a runner is likely one of the best things you’ll do in your entire life, for a multitude of reasons. Not only will you create a fuller, freer, healthier life, but you’re preventing heart failure, weak muscles and bones, and illness.

While The Rookie Runner Program isn’t free, there are a LOT of free running apps out there. Many of them also have premium paid versions, but I find that the free versions have all the bells and whistles I need.

Strava

Strava is one of the most popular running apps. You can “start a run” to track your pace, distance and running time and then it will add it to your training log when you’re done. You can also add manual workouts into Strava after the fact if you didn’t carry your phone with you for your run. I especially love the social media aspect of Strava, where you can see your friends’ workouts and give each other “kudos” to celebrate their achievements. I use Strava so much I wrote a full blog post reviewing it here.

Strava is a free app but there’s also a paid version that includes training plans. And while it’s amazing in conjunction with a GPS watch, it pairs with tons of run trackers as well, or can be used on it’s own when you carry your phone with you. For runners training for a race, it’s helpful to have your workouts recorded in Strava as your training log. I love looking back at runs from years ago too! Plus, if you do get a GPS watch down the road, you can sync your watch to your Strava account to have all your runs automatically uploaded.

I also love that on Strava you can use Strava Beacon, which will allow your family or friends to track you on your runs, which is an amazing safety feature.

Pros

• Free, paid for upgraded features
• Easy to use
• LOTS of data
• Tracks workouts other than running
• Social media aspect
• Shows other running routes
• Motivating to see your friend’s runs
• Tracks miles on shoes

Cons

• Not the most intuitive app as a brand new runner
• No audio coaching
• May be discouraging to see others’ run if you’re prone to comparison traps. (On the flip side, that may motivate you as noted above!!)
• Some of the data may be overwhelming.  It tracks and displays a lot, so it can be a little complicated compared to other apps.

Runkeeper

Runkeeper is pretty basic but it tracks all the typical things like distance, time, calories burned, pace, etc.

Pros

• Free
• Easy to use interface
• Great for beginners
• Audio stats provide verbal updates about your time, distance and pace
• Paid upgrade options
• Works on treadmill with stopwatch feature

Cons

• Not as robust of a platform with fewer features

Nike Run Club

The Nike Run Club app (no Nike gear required!) does all the essential things like tracking your pace, elevation, and distance, but it also makes a game of things. You can challenge your friends, share your workouts, and even upload a song for the app to play when you’re needing an extra boost of energy on your run. I like the playfulness of this app and the fact that you can use this on your Apple watch easily (which you can pair with Spotify running playlists). It also has audio coaching which is helpful for beginners who need a little motivation and help during their runs. The Nike Run Club app offers guided runs which is super cool.

Pros

• Free
• Connects seamlessly to Spotify
• Guided audio-based runs
• Create custom running plans
• Social aspect

Cons

• Does not note suitability level for each run
• App glitches occasionally

Map My Run

Map My Run does all of the things you need a running app to do, but it also allows you to specify the “type” of run you’re on. For example, if you’re running indoors on a treadmill or out on a natural trail, those bits of data will be helpful to know when you’re looking back at your statistics. Map My Run is part of the Under Armour umbrella (along with MyFitnessPal), but like the Nike Run Club, no Under Armour gear required ;).

Fun fact: I used MapMyRun in the early 2000s to plan my running routes (or calculate them after the fact) to see how long they were. You could drag a route on a map and it’d tell you the distance. I think that’s actually how the website started… and they still have that feature!

Pros

• Free
• Access user generated routes around the country
• Tracks all basic running stats
• Easily specify the “type” of run you’re on

Cons

• Ads unless you upgrade to paid version
• No heart rate monitor fata
• A little wonky to use

Adidas Running App by Runtastic

Runtastic is another popular running app for beginners. People love this one specifically because it links with Google Earth to make route mapping super easy, especially in a new city, which makes it great for working out while traveling.  It connects to Spotify too, which is great.

Pros

• Audio coaching
• Easy to integrate with Spotify
• Simple to use
• Social aspect
• Tracks shoe miles

Cons

• Drains battery
• No modification of training plan
• You cannot delete the voice on the app

iSmoothRun

iSmoothRun has a unique feature (in addition to all the basics that we’ve talked about so far): it allows for walk-run intervals. Many beginners should be starting with walk/run intervals when they’re starting out, and this app supports that.

Pros

• Free
• Easy to track walk/run workouts

Cons

• App interface isn’t great

Pumatrac

Pumatrac also does it all, and also tracks the weather so you can get a well rounded picture of your run. And that’s important since running the cold or the heat impact your running dramatically. (You can get weather stats on Strava too, but it requires a connection with Klimat.) The interface is known for being really sleek as well, which is nice for the user. There are lots of non-running workouts pre-programmed in this app, including strength and HITT workouts.

Pros

• Free
• Includes weather info
• Sleek interface

Cons

• Some of the workouts are not explained thoroughly

Couch to 5K

The C25K trainer app is a little different than the other apps I’ve mentioned, because its function is a specific training plan. While it does record all the data we’ve talked about, instead of clicking “start” on the app to begin a free run, you will follow the plans on the app. It will tell you exactly what the day’s run should look like, and you’ll follow it from there.

Pros

• Great for beginners who need specific training plans to start running for the first time
• Dedicated to beginners specifically
• Community aspect
• Free
• Takes all the guesswork out of training plans

Cons

• Cluttered and hard to use interface
• Limited to just the C25K plan
• No other workouts included
• Not helpful for intermediate runners

Pacer Pedometer

The Pacer Pedometer tracks your steps all day as long as your phone is on you somehow. You don’t even have to hold it in your hand. It will track your steps from your backpack or purse! Think of this app as a health app in general, not just running specific. They have a few free guided workouts on the app as well, and you can pay for a premium feature with more options.

Pros

• Tracks your steps throughout your day, even if phone isn’t in your hand
• Geared towards very beginners who need to start with walking
• Great for creating fitness goals for the first time

Cons

• Not geared to runners specifically
• Very basic fitness goals, not made for someone already athletic

Zombies, Run!

Zombies, Run! has such a funny concept. It’s set up as a game where you have to run from zombies. In Zombies Run, the goal is to run as many miles as you can, and as you run more miles you get rewarded in the app with “supplies” for your village. The slower you run, the zombies catch up!

This isn’t something I would necessarily like, but if it helps you feel motivated and makes running more fun, then I’m all for it.

Pros

• Fun
• Free
• Great for a younger age group
• Easy to use

Cons

• Not traditional in it’s design so may be confusing to use
• Promotes running faster and not every run should be pushing the pace (Learn why not in the Rookie Runner Program)

Charity Miles

Charity Miles is one of the coolest running apps on the market. Basically, brands like Timex have committed to donating to charities when people log miles in this app, so you choose a charity to run for, and for each mile, the brands who are part of the app donate to that charity. How cool is that?! This app tracks all of the basic running information that you’d need as well.

Pros

• Free
• An AMAZING way to give to charity
• Tracks all your running info while donating
• Simple to use

Cons

• Not a purely statistic-focused running app and you may want more data if you’re training for something specific

I hope these apps are helpful as a place to start if you’re new to running and want something to keep you accountable or track your progress!

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